If you like meat and fat and are indifferent to sweets and starchy foods, then this is the perfect diet option for you. For quite a long period of time, it was fatty foods that were considered the cause of excess weight. But relatively recently, scientists have come to completely opposite conclusions. It turned out that it is fatty foods that can get you in shape. Based on the findings, a keto diet was developed, which will be discussed further in the article.
The ketone diet starts a process in our body called ketosis (hence the name of the diet), which burns body fat. But initially this diet was developed not for the purpose of weight loss, but for the treatment of childhood epilepsy, as part of complex therapy. And only later its side effect in the form of weight loss was noticed.
weight loss process
When using various diets, weight loss does not always occur due to a decrease in fat mass, often weight is reduced due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight precisely by reducing fat reserves in the body.
In order to understand why this effect occurs, let's look at the process of ketosis in the body. All food that enters our body consists of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain working. If the food has a large amount of carbohydrates, then everything that the body does not have time to process goes into body fat, which the body stores in case carbohydrates cease to be consumed. And this will be repeated at every meal rich in carbohydrates.
It is logical that in order for these fat reserves to begin to be consumed, it is necessary to limit the intake of carbohydrates into the body. But such a strategy will not lead to anything good, it can end very badly, up to death. If you use carbohydrates moderately, in the right amount, sufficient to maintain energy reserves, without the possibility of depositing them in adipose tissue, then there is a chance of losing weight pretty quickly. When a smaller amount of carbohydrates enters the body, it begins to use reserve sources, in this case, fat will be the source.
The body starts the process of breaking down fat and converting it into ketone bodies and fatty acids. Ketone bodies and will act as a source as a substitute for glucose. This is the process of ketosis. It is in a situation of increased content in the body of ketone bodies in epileptics that the frequency of epileptic seizures decreases. It is worth noting that not all fats produce this effect. The process of ketosis is triggered by medium-chain fatty acids, which are found, for example, in coconut oil.
Today, the keto diet is actively used not only in medicine, but also in sports nutrition. Studies of its effect are ongoing, so it is found that it has a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of incoming carbohydrates decreases, then they simply lose the opportunity to grow.
Keto diet: features, duration and stages
The keto diet is often compared to regular low-carb diets, but this is not true. It is better to compare it with the Atkins or the Kremlin diet according to the basic principles of the impact on the body. The keto diet shifts the body from its usual glycolysis to the lipolysis process, but this requires a certain amount of preparation time. Therefore, results can be expected not earlier than in 2-3 weeks. The first week is the restructuring of the body, and the loss of fat reserves is negligible.
Stages of body restructuring:
- The first 12 hours (since the last intake of carbohydrates) - there is a complete use of glucose reserves in the body. On the first day, it is recommended to skip all meals until dinner. For dinner, you are allowed to eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- The next 24-48 hours there is a change in the metabolic system. The body begins to search for alternative sources of carbohydrates from proteins and fatty acids, including those that are already in the body. At this time, it is recommended to completely abandon the intake of carbohydrate foods, only proteins and fats. From the fourth day, you can include vegetables without starch and fruits in the diet.
- 7 days after the start of the diet, the body is already adapting to the lack of carbohydrates and the process of ketosis is launched on an ongoing basis, while proteins are no longer used as an energy source. The state of ketosis can be measured using special blood or urine test strips, but this is rather counter-productive. The physiological symptoms of ketosis will tell you much more about your condition: an increase in the amount of urine produced and the frequency of urination, the appearance of dry mouth (which is why it is important to drink plenty of water), bad breath (due to the release of acetone, which can smell like nail polish remover oroverripe fruit). You should not worry about this, this is a temporary phenomenon that quickly passes. Among other things, you will feel a decrease in hunger and an additional burst of energy.
- Getting out of the keto diet. This is no less important stage than all the previous ones. The body simply cannot switch to a habitual diet high in carbohydrates. A period of adaptation and restructuring to the process of habitual glycolysis is needed. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. An excellent option would be to switch to the Mediterranean diet, which can be followed for the rest of your life. Moreover, it also contains a large amount of fat, to which the body is already accustomed, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend another preadaptation period, which takes 2-4 weeks before starting the diet. At this time, it is necessary to gradually introduce medium-chain fatty acids into the diet. For example, start taking 30-40 grams of coconut oil per day or a special supplement in the form of a powder, which already contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This will give you the opportunity to accustom yourself to smaller carbohydrate portions gradually. You can stick to the ketone diet from 3-4 weeks to 12 months. Less than three weeks makes no sense, since during this time the ketosis process will only have time to begin, and you will not get visible results. There is no reliable information about a period of more than a year. But sticking to a ketone diet for a long time is a dangerous undertaking, as liver steatosis, kidney stones and hypoproteinemia can develop. Naturally, the rejection of one of the important macronutrients and accompanying microelements and vitamins can negatively affect life expectancy.
What foods are on the keto diet?
There is no clearly approved diet for the period of the keto diet. A set of products for a keto diet is a diet with a minimum carbohydrate content (no more than 30-50 grams per day). It is preferable to make vegetables as a source of these carbohydrates, which also contain fiber, which contributes to the normal functioning of digestive processes. It is recommended to completely abandon semi-finished products and ready-made dishes, including sauces. Since most of the above contains carbohydrates in the form of sugar and starch. In some cases, the use of fast carbohydrates is allowed, but only from fruits.
Although the keto diet is considered a fat diet, there are certain rules for eating fat:
- Saturated fats (meat, butter, cheese) should not exceed 20-30% of the daily diet;
- Monounsaturated and polyunsaturated fats should make up the rest of the diet.
What is allowed and prohibited to eat on a keto diet?
Allowed foods - different types of meat (poultry, beef, pork, etc. ), even with pieces of fat and chicken skin, seafood, fish (it is better to give preference to sea and oily fish - salmon, salmon, herring, etc. ), eggs, dairy and sour-milk products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, any greens and leafy salads), mushrooms, fruits with a minimum sugar content, avocado or coconut oil, forsalads, you can choose flaxseed or olive.
Prohibited foods are sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame and flax in moderation) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can treat yourself to dry wine, unsweetened spirits such as rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
On this basis, the menu for the week is compiled. The main rule is to stay within the allowed amount of carbohydrates. The best option is 70% fat, 25% protein and 5% carbohydrates (no more than 20-30 grams per day).
During the day, when a feeling of hunger appears, you can have a snack with nuts, a piece of cheese, seeds.
Important: during the diet, you need to increase the amount of pure water consumed per day to 3. 8 liters, it will help start the necessary processes and reduce the feeling of hunger.
Types of the ketone diet
There are several types of ketone diet, depending on the severity of compliance:
- Standard option. This is the most common type. During its observance, it is necessary to constantly take into account the ratio of proteins, fats and carbohydrates in the diet, proteins and fats should prevail. This option is often chosen by people who are trying to lose weight, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- Targeted or targeted. This option involves the inclusion in the diet of several meals with a predominance of carbohydrates. This type of keto diet is preferred for those who exercise. Loading carbohydrate meals are carried out twice - before training and after. The rest of the time, proteins and fats predominate in the diet.
- Cyclic typeis aimed at those who want to start the fat burning process, but cannot fully train without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to stick to the diet for a longer time. The number and frequency of carbohydrate days depends on the goals that the athlete sets for himself.
Important: the target and cyclic version of the keto diet is possible only after passing the standard one.
Benefits of the ketone diet:
- Weight loss - by switching the body to receive energy from fat, which breaks down naturally. Statistics show that in six months of such a diet, you can lose from 3 to 12 kilograms.
- Blood sugar control. Thanks to the keto diet, the level of sugar in the body decreases.
- Activation of the brain in the long term. Ketones are an excellent source of energy for brain function. In addition, the rejection of carbohydrates leads to the absence of jumps in blood sugar, which favorably affects the process of concentration and attention.
- Increased energy and a sense of satiety. Ketones are a reliable and constant source of energy that lasts for a long time. In addition, fatty foods fill you up faster and last longer than carbohydrate foods.
- Reducing epileptic seizures. This has already been discussed above. In addition, the ketone diet can replace some of the drugs in complex therapy.
- Normalization of cholesterol levels and blood pressure.
- Development of insulin resistance. A low-carb keto diet significantly reduces insulin levels down to the average norm.
- Improving the condition of the skin.
Side effects of the diet:
- General weakness. 1-2 weeks the body is rebuilt to a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and fatigue. The condition improves after the completion of the adaptation phase.
- An increase in cholesterol in the blood, which can lead to problems with blood vessels and the heart. This may not be the case for everyone.
- Avitaminosis. The diet ration is quite poor in the necessary vitamins and minerals, so it is recommended to additionally take a multivitamin complex.
- Violation of the gastrointestinal tract. A low amount of fiber in the diet can lead to constipation, intestinal dysbacteriosis, and some other negative consequences.
- Ketoacidosis is an excess of ketones in the body. More ketones can be produced than the body needs. This is very dangerous when insulin levels are low, which is typical for type 2 diabetics.
- Leg cramps may appear early in the diet. Their main reason is a lack of magnesium. Therefore, drink it extra, or include foods that contain it in sufficient quantities in the diet.
Contraindications
The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and diseases of the digestive system. The keto diet is prohibited for pregnant and lactating women, as well as children and adolescents. It is also better for people whose work is associated with high intellectual loads to abandon this weight loss option, since the absence of carbohydrates negatively affects brain activity, leads to apathy and fatigue.
The use of a keto diet can reduce physical performance in athletes who participate in team sports, running or CrossFit, as well as in those who stay anaerobic for a long time. It is also worth abandoning this diet for those who have a problem with bone strength, as the keto diet can change the mineral composition of the bones, which will lead to injuries and fractures.
Diabetics should be treated with caution, since doctors do not currently have an unequivocal opinion on this matter. Some believe that such a diet is indicated for diabetes, while others believe that it can only aggravate the patient's condition.
The keto diet is really effective in getting rid of fat reserves. If you decide to use it for these purposes, then I recommend that you consult a doctor, especially if you are already taking any medications or have chronic diseases.